‘Spring Anxiety’ Is Real—Here’s How to Handle It

Once it starts to be reliably nicer out, the warmer weather can also make some people feel, well, not so hot. One study using five years of survey data on 1.9 million US adults found that “increasing temperatures significantly reduce well-being.” Temperatures above 70 degrees Fahrenheit were found to decrease positive emotions like joy, and increase things like stress, anger, and fatigue (compared to temps in the 50 to 60 degree range).

3. The pressure to be more active and social

Some of us truly enjoy the quiet, cozy solitude of winter. “It is not uncommon for people to prefer the slower, more relaxed pace of the winter months, when the pressure is entirely off,” Dr. Bacow says. So you might get a little bummed when that cold-weather cocoon starts to dissolve.

This goes double if you’re attaching a bunch of “shoulds” to the extra daylight and warmer weather. As in, It’s nice out, so I should be going outside. You might beat yourself up for, say, holing up on the couch with a book and going to bed early instead of “taking full advantage” of the longer, warmer days. Some people also experience pressure to be more productive, Dr. Bacow says—starting new projects or spring cleaning. All that pressure can definitely contribute to stress, anxiety, and depression, Dr. Bacow says.

4. Allergies

Along with causing sneezing and itchy eyes, spring allergies might affect your mental health. Allergic reactions trigger an inflammatory response in the body, Dr. Sharp explains. And there’s a growing body of research correlating inflammation with depression and anxiety. In one study, people who had a lower mood in the summer or summer SAD reported being in a worse mood on high-pollen days. (People who didn’t experience summertime mood shifts didn’t seem to be affected by pollen counts.)

5. Seasonal Affective Disorder

You might also be dealing with “reverse SAD,” or seasonal affective disorder, a type of depression tied to the seasons. While SAD usually comes on in fall or winter, some people’s symptoms creep up in the spring or summer instead, Dr. Sharp says. And reverse SAD can read a lot like anxiety.

Symptoms specific to spring and summer SAD can include agitation, anxiety, irritability, insomnia, and loss of appetite, Dr. Bacow says. Other telltale signs are feeling on edge or moody all the time and “impaired frustration tolerance,” Dr. Sharp says. (Example: The person in front of you at the coffee shop is taking forever, and you can barely keep yourself from yelling “HURRY IT UP!” at them.)

“Everybody’s mood varies, and having variability is okay,” Dr. Sharp says. But if you’re anxious or depressed for more than a couple weeks and it’s interfering with your ability to function, Dr. Sharp recommends seeing your primary care doctor or a mental health professional to see if you’re dealing with SAD.

How to deal with spring anxiety

The spring transition might never be your favorite time of year, and that’s okay. But thankfully, it also doesn’t have to totally suck. Here are some tips for actually managing your springtime stress and anxiousness.

1. Expect it.

Facing a seasonal shift in your mood is “much easier when you see it coming,” Dr. Sharp explains. “The trick is to get your own forecast [of] what’s going to happen to you, based on what’s happened in the past.” Look back on previous years and see if there’s a pattern. You can also ask people who know you well, like your family or roommates, if they’ve noticed certain mood or behavior changes in you around this time, Dr. Sharp says. That way, when you do start feeling crabby or anxious, you know nothing’s gone wrong—it’s just part of your cycle. And you can prepare for it.

2. Have a plan.

Be proactive about weathering and welcoming the change in season. “It’s better to be in the driver’s seat,” Dr. Sharp says. He recommends making a plan that includes some form of self-care you enjoy. For instance, you might commit to getting a walk in every morning, double up on therapy for a month, or pencil in fun activities every weekend. Pretty much everyone could benefit from reprioritizing the basics—like getting plenty of nutritious food, hydration, movement, and solid shut-eye, Dr. Sharp adds. (And if you have spring allergies, stock up on non-drowsy antihistamines you can start taking when symptoms come on and/or see your doctor.)